Soups

Curried Sweet Potato Soup:

(Prep time 15 minutes Ready in 35 minutes)

Yield 8 (1 cup) servings.
2 (140z) cans of chicken broth with less sodium
2 cups of finely chopped onions
2-3 cloves of garlic minced
3 tsp of curry powder
2 tsp of paprika
1 (18oz) of sweet potatoes chopped
1 (14.5oz) can of wholes tomatoes cut-up but un-drained
2 tbs of thawed orange concentrate
½ cup of chopped fresh parsley

Spray non-stick Dutch oven with non-stick cooking spray. Add ¼ cup of the broth; bring to a boil over medium heat. Add Onions and garlic; cook 2 minutes or until liquid has almost evaporated, stir frequently. Stir in paprika and curry powder, and then add the remaining ingredients except for parsley. Bring to a boil, then reduce heat; cover and simmer for 20 minutes until sweet potatoes fall apart, mash the remaining potatoes with the back of the spoon, add parsley and serve.

Easy Vegetable Minestrone Soup:

Prep time: 25 minutes
Yield: 6 (1 ½ cup) servings.

3 (140z) cans of ready-to –serve chicken broth (low sodium)
1 can of whole tomatoes cut up un-drained
1 (6oz) can of tomato paste
1 tsp of dry basil
½ tsp of thyme
1 cup of spiral noodles
2 cups frozen mixed vegetables
1 (19oz) can cannelloni or great northern beans drained

In a large nonstick saucepan, combine broth, tomatoes, paste, basil and thyme mix together well, then bring to a boil. Stir in remaining ingredients, and simmer for 10 minutes or until noodles and veggies are tender. If desired, sprinkle with Parmesan Cheese.

Creamy chicken and Pasta Soup:

Prep time: 20 minutes
Yield: 6 (1 ½-cup) servings

2 cans of chicken broth
2 cups of uncooked medium shell pasta
3 boneless skinless chicken breast cut into ½ inch cubes
4 cups of skim or 1 % milk
½ cup of all-purpose flour
1 cup of frozen peas
1 920z) jar of chopped pimientos drained
1 tsp of dried basil leaves

In a non-stick Dutch oven, bring broth to a boil. Add pasta and chicken, reduce heat and cover and simmer 9-12 minutes or until pasta is tender.

In a small bowl, combine milk and flour, beat with a whisk until well blended, then add to the flour mixture the remaining ingredients and beat until blended. Add to the broth cook and stir over medium heat until soup is bubbly and thickened and chicken is no longer pink. If desired add parsley and salt to taste.

Winter Squash soup:

Prep time: 25 minutes
Yield: 4 (1 ½ cups) servings

1 tbs of butter or margarine
½ cup of finely chopped onion
2 tbs of all- purpose flour
1 can condensed chicken broth
1 cup of unsweetened apple juice
2 package of frozen cooked winter squash
¼ tsp of curry powder
¼ tsp of dried rosemary leaves crushed
¼ cup of low-fat plain yogurt

Melt margarine in a large non-stick saucepan over medium heat. Add onion, cook and stir until tender stir in flour; cook for 1-2 minutes, stirring constantly gradually stir in the broth and apple juice, then add the squash and curry, and rosemary mix well, cook over medium heat until it begins to boil, stir constantly. Reduce heat; simmer 10 minutes to blend flavors. To serve, ladle soup into individual soup bowls and top with yogurt. If desired garnish with fresh sprigs of Rosemary.